AngieFitnessTV: Kick Fit Box and Burn

Box and Burn is part of AngieFitnessTV‘s Kick Fit program. This program contains 6 workouts. I plan to do all of them. So far I’ve done Kickboxing Intervals and Cardio Kickboxing Zone, both of which I loved. So 3 down and 3 more to go. Unfortunately I did not love this workout. I did like it. It was a good workout and even fun, but I didn’t like it nearly as much as the other two Kick Fits I’ve done.

This workout is done interval style: 45 seconds of boxing followed by 15 seconds of jumping jacks or jogging. This is not a low impact workout. You can obviously modify yourself and make it low impact (march in place rather than job and do low jacks instead of high jacks) but Angie doesn’t show any low impact modifications herself. Since there was so much jumping in this workout I did not wear my a weighted vest, just weighted gloves. Even with all the jumping it didn’t feel nearly as intense as the other two.

That’s the first part of the workout. The second part is strength training with a resistance tube with handles. I have a lot of resistance tubes but I just ended up going with my medium blue one that I bought from Cathe‘s webstore. That is my go to band for her workouts so it is always handy. It worked well for this workout.

Box and Burn is 31:15 minutes; 50 second intro, 4 minute warm up and 4 minute stretch. Equipment: weighted gloves and a resistance tube with handles.

Boxing intervals:

  1. Jab-Jab-ascend + hook (ascend is like an upper cut but you are leading with the elbow and bringing the elbow high to forehead level)
  2. Jumping jacks
  3. Repeat #1 on other lead
  4. Jumping jacks
  5. 4 jabs + one squat + 2 jabs
  6. Jog
  7. Repeat #5 on other lead
  8. Jog
  9. 2 back cross + one descend (descend is bringing bent arm down from overhead, elbow angled high as if punching down at something near the opposite hip)
  10. Jumping jacks
  11. Repeat #9 on other lead
  12. Jumping jacks
  13. Low block-high block + back cross
  14. Jumping jacks
  15. Repeat #13 on other lead
  16. Jumping jacks
  17. Jab + cross + hook + upper
  18. Jumping Jacks
  19. Repeat #17 on other lead
  20. Jumping jacks
  21. Single arm speed bag with boxer shuffle
  22. Jumping jacks
  23. Repeat #21 on other arm
  24. Jumping jacks
  25. 3 fast alternating jabs
  26. Jumping jacks
  27. Repeat #3; changes to double jabs alternating arms; changes to double crosses
  28. Jumping jacks
  29. Alternating upper cuts; changes to double upper cuts; back to alternating upper cuts again; back to double upper cuts
  30. Jumping jacks
  31. Alternating front jabs; changes to alternating cross punches; changes to alternating upper cuts; changes to alternating hooks
  32. Jumping jacks

Resistance band strength:

  1. Stand on band with a handle in each hand, squat into overhead press
  2. Bicep curls
  3. Hold the band in both hands (holding the tube not the handles) with about 18 inches between hands, hold arms overhead and pull tube apart as you lower arms, bringing tube down behind your head
  4. Stand on band, a handle in each hand, hinge forward, arms are straight at sides, lift and lower straight arms
  5. Still standing on tube, cross band and hold under handles, still hinged forward, do back rows
  6. Band is still in same configuration as #5, stand upright and hold hands/band at hips, alternate raising legs out to sides
  7. Hold resistance tube in both hands (holding tube not handles) with about a foot of tube between hands, do chest fly arms, opening arms to a T, pulsing 3x, then bringing them back together while also raising hands/tube to forehead

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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